Comparing Nutrients in 100 grams Sun-dried Tomatoes, Packed In Oil VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.34% 213kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	113% 102mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.5% 2.68mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.45% 54g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sun-dried Tomatoes, Packed In Oil vs California Red Kidney Beans:

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 22.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B5 and 17.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sun-dried Tomatoes, Packed In Oil vs California Red Kidney Beans:

• Sun-dried Tomatoes, Packed In Oil, Drained have 24.2 times more Sodium and 4.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 2.3 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus and 3.3 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw California Red Kidney Beans have similar amounts of Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sun-dried Tomatoes, Packed In Oil, Drained have 56.3 times more Fat, 52.6 times more Saturated Fat and 36.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 2.6 times more Carbohydrate, 4.3 times more Fiber and 4.8 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw California Red Kidney Beans have similar amounts of Omega 3 per 100 g.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.